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Mini-Routine

A 10-minute, science-informed sequence that primes mobility, supports fat mobilisation and gets your nervous system ready for the day. Best done shortly after waking and as often as you can , at home, outdoors or in a gym.

A few quick rules

This guide is educational. If you have pain, unresolved injuries, medical conditions or any concerns, talk to your physician first.
Make space at home so you can flow through the exercises without setting up between each one.
For best results, do the routine shortly after waking and aim for at least four sessions a week. It takes around 10 minutes.
If you also do another form of fitness or active hobbies, do them shortly after this routine while still fasted (no breakfast first).
This routine doesn’t cover diet , and BellyProof doesn’t work with calories. If you’re using the routine, it’s a good time to clean up the foods you already know aren’t serving you.

The 10 Exercises

Watch the overview first, then move through the sequence in order.

Mini Routine Overview

Watch this first , how the routine works and how to get the most out of it.
Ankle Dorsiflexion

Mobility , opens the ankle joint to support every lower-body movement that follows.
Hip Rockers

Mobility , hip flexors, deep glute and lumbar release in one continuous motion.
Shoulder Articular Rotations

Mobility , full shoulder rotation pattern for upper-body health and posture.
Street Sprints

Activation , short bursts that switch on the nervous system and prime fat mobilisation.
High Jumps

Activation , explosive output that recruits high-threshold motor units.
Marionette

Coordination , bodyweight pattern that ties upper and lower body together.
Turkish Get-up to Bridge

Strength + control , slow, deliberate ground-to-standing pattern.
Toe Touch (3-3-4)

Mobility + nervous system , controlled tempo into a deep range.
Bulgarian Shoulder Crosses

Cool-down , restorative shoulder mobility to finish the session.

Frequently asked

Can you train at home? Outdoors? What equipment do you need?

Yes, you can train at home, outdoors or in a gym, and you only need minimal equipment. If you train at home, give yourself enough space and make sure you won’t be disturbed by pets or kids , and won’t disturb neighbours.

How many workouts? How many times a week? Are there demos?

There are 5 specific workouts in the full BellyProof program, designed so you can train effectively 5 times a week with little fatigue and maximum results. The workouts repeat across 5 weeks. Sets are groups of exercises with rest in between; reps are the number of times each exercise is repeated. Videos are available for every exercise, including alternatives where possible. Plan for at least 40 minutes per workout , you can add modules if you have time and energy.

Is it suitable for women? Older people? Beginners who are very out of shape?

Yes , the program is suitable for the general population, all sexes, all ages and fitness levels. It still involves work; you don’t get any "allowances" on what you need to do. Most people who join are over-weight and unfit rather than athletes. We have a long prep designed to help you level up , building upper-body strength or basic aerobic capacity. We have people in their 70s (including women) doing it. If you have any ongoing injuries or medical concerns, speak to your physician before starting. We use mobility training to teach you how to move well, with corrections that build better posture as you go.

Ready for the 5-week challenge?

The Mini-Routine is a primer. The full BellyProof program runs 5 weeks of structured fat-loss and mobility work, with corrections, progressions and the science behind every move.

Join BellyProof